The Calf Raise is a simple, yet effective, exercise for your lower legs. There is no extra equipment needed for a calf raise, however, you can perform this exercise on a step to increase the range of motion of the exercise.
To perform a Calf Raise, position your feet shoulder-width apart, with your hands on your hips, or holding onto a sturdy object for balance. Contract your calf muscles and slowly raise your heels off the ground. Once your heels get 2-3 inches off the ground hold this position for 5 seconds and slowly lower your heels back down to the ground. It is important to maintain body control during this exercise.
To increase the difficulty of this exercise, you can add weight by holding dumbbells in your hands. You may also perform the Calf Raise on one leg at a time. -- This incorporates proprioception into the exercise. The straight leg calf raise concentrates on the Gastrocnemius muscle. To target the Soleus muscle, perform the Calf Raise with a bent knee.
